Lifestyle Habits to Improve the Quality of Sleep
- Get plenty of physical and mental exercise. (40 minutes or more daily)
- Develop appropriate and consistent bedtime cues.
- Eat smaller meals in the evening.
- Do not eat meals close to bedtime.
- Eat a diet high in fiber, but low in fat, animal protein and sugar.
- Avoid drinking alcohol after 7 p.m.
- Avoid caffeine after 5 p.m.
- Avoid napping.
- Get up at the same time every day.
- Practice good stress management techniques to avoid anxiety and depression.
- Use the bedroom only for sleep and sex.
- Go to bed only when drowsy.
- Wind down 2-3 hours before bedtime.
- Maintain appropriate, healthy body weight.
- Create a bedroom environment that contributes to sleep.
For more information, or to schedule an appointment, call (717) 544-5910. |